Did you know there are variations of bicep pushups ? A standard push-up targets your pectorals (chest muscles), deltoids and triceps. But if you engage your core and activate your glutes, this dynamic move can improve more than just your upper body!
You can even adjust your technique to target your biceps. Here are three bicep-focused moves to try, alternative moves to bust those biceps, and more.
Bicep Pushups: Understanding the Pushup Movement
Classic push-ups
Before doing a biceps push-up, you need to learn how to properly execute the movement of the traditional push-ups. To perform a standard push-up, get into a plank position. Place your palms on the ground.
Make sure they are placed directly under your shoulders. Keep your neck neutral, back straight, core tight, and feet together. To descend, gently bend your elbows (they should flare out at a 45 degree angle) and slowly lower your body to the floor. Make sure to maintain a straight torso and a neutral neck.
When your chest reaches the ground, push yourself up with the strength of your arms. Pay particular attention to your lower back. You don't want it sagging towards the ground. Properexecution form is the key to increasing strengthand preventing injuries.
If you place your palms and elbows too far apart, you risk hurting your shoulder. And if your lower back sags when you try to stand up, it can cause back pain. If regular push-ups are painful or uncomfortable, don't force it.
Some modifications can help relieve pressure on your joints and allow you to build strength safely. You may find it helpful to train with your knees on the ground instead of in a plank position. You can also try doing push-ups on an elevated surface, such as a bench or step.
Pumps targeting your biceps
The biceps brachii muscle, known simply as the biceps muscle, is the muscle at the front of your upper arm . Its main function is to bend your forearm up your arm. It also helps to rotate your palm up and down. Although a standard push-up doesn't target the biceps muscle, changing the position of your hands can make this muscle play a bigger role in the movement.
The 3 variations of bicep push-ups
Pump in close position
Bringing your hands together allows you to target your biceps more directly. To perform these bicep pushups, get into a standard pushup position, making sure your torso is straight and your neck is neutral.
Put your hands together, leaving only a few centimeters between them. The closer they are, the more difficult this exercise will be, so adjust them accordingly! Lower your body to the ground, allowing your elbows to flare out at a 45 degree angle.
Push back to do your first rep and repeat, doing as many reps as you can (or working to failure) for three sets.
Inside push-up with reversed hands
Shifting the alignment of your hands along your torso and reversing their position will produce more of a arm curling motion.This is essential for targeting the biceps! This is an advanced move, so consider starting on your knees rather than a full plank. For this biceps pushup, start in a standard pushup position.
Turn your hands so your fingers are facing the wall behind you. Move your hands so they are aligned with the middle of your back. A little lower, bend your elbows towards your body as much as possible. Once your chest reaches close to the floor, push up to begin. Again, complete three sets until failure.
One-arm push-up
Explicit in its name, a one-armed push-up is done with one arm resting on the back: it is not used at all during this movement of push-ups for biceps. This is another advanced exercise, so consider kneeling or playing on an elevated surface to start with. Start in a classic push-up position. Widen the distance between your feet to create more stability, then lift one hand off the ground and place it behind your back. Lower until your chest is close to the ground.
Perform as many reps as possible, completing three sets until failure.
Improving your bicep push-up performance
Precautions
Don't be discouraged if these exercises are difficult at first! Most are for advanced practitioners. Use the suggested modifications to make this Bicep Pushups exercise easier and reap the muscle benefits. Performing any of these moves at least once a week will help your biceps grow in size and strength (especially if you perform other bicep exercises alongside).
Also, spread your shoulder blades apart at the top of the movement as you would in a plank. This prevents your shoulder blades from sliding inward and engages back and shoulder muscles for better strength and stability. It's important to come down with a stiff, stable body all the way down, then press down the same way.
The calmer and more stable your body is during the movement, the more you can focus on using your chest and biceps to get the job done. Also remember to take it slow: push-ups are hard and you're tempted to do them as fast as possible, but doing them slowly with conscious attention to form will result in faster gains only fast repetitions.
Other bicep exercises
You can also train your biceps with many other exercises. IN ADDITION to the bicep pushups, try these exercises:
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Dumbbell Alternating Biceps Curl: If you're just starting out, limit yourself to a relatively light weight in each hand. Your torso should stay still and your elbows should stay close to your body as you complete the loop.
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Barbell biceps curl: You should be able to lift a little more weight in this form, so feel free to load a little heavier. You want to stay slow and controlled throughout the movement.
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Overhead cable curl : You will need access to a cable machine for this move, which you perform overhead.
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Chinup Pullup : While pullups primarily work your back, changing your grip to perform a pullup will hit those biceps hard.If you have access to a gym, consider using an assisted pull-up machine. You can also use a resistance band and a pull-up bar.
The bodybuilding accessory that boosts your performance
The bicep push-up exercises presented in this article are to be performed at body weight. After weeks or even months of training, you will become much stronger. Chances are then that you need an extra challenge and your body weight is no longer enough to hit your bicep muscles effectively.
The solution? The 50KG™ Military Weighted Vest from Super-Human Fitness! This weight training accessory allows you to lift up to an additional 50 kg, with adjustable weight thanks to 12 weight storage pockets. You will be able to practice your sport at 100% with quality equipment and increase your physical performance!
Very solid and comfortable thanks to its Oxford fabric, its Velcro fastening system guarantees stable wearing of the vest, which follows all your movements during your weight training sessions. The seams stand the test of time and loads, making this weight vesta long-term ally for your sports performance.
No risk of being bothered by breathing either. Easy to put on and adjust according to your morphology, you can build an athletic physique without leaving your home!
In summary: Bicep push-ups
So there arevariations of bicep pushupsspecifically. Classic push-ups allow you to develop powerful pectoral muscles, but not only! It is also possible to target the biceps for variations designed to work the front of the arms.
Some of the best exercises include push-ups in a close position, inside push-ups with reversed hands and one-arm push-ups. Pay attention to the correct form of execution of your exercise to avoid injuries, but also to optimize the muscular work. For an extra challenge, try the 50KG Military Weighted Vest™ to push your limits and maximize muscle gainsbehind your bicep pushups!
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